by Josephine Polifroni

Created on: April 23, 2010   Last Updated: April 28, 2010

Vegetarian meals do not have to be expensive or difficult. Avoid prepared foods and plan your meals to keep on budget. For ease of preparation, learn a few new cooking techniques and make some dishes ahead. Thought must be given to protein sources and variety but with planning it is easy to prepare nutritious, tasty, economical vegetarian meals.

Traditional protein sources for vegetarians are eggs and dairy, as well as tofu or tempeh and beans. Other sources are seitan, the protein from wheat gluten and quinoa, edible seeds from a grain-like plant that is a gluten-free, complete vegetable protein. It is possible to buy prepared seitan in Asian markets, sold as “mock” chicken or duck and even abalone and is quite inexpensive. Quinoa is a little more expensive but as a grain-like food that is also a complete protein, it is easy to add to vegetable dishes for a balanced meal and adds welcomed variety.

The easiest way to prepare meals for vegetarians is to turn to traditionally vegetarian cultures such as Indian. A variety of pre-made curry bases are available in Asian markets and Trader Joe’s. Prepare with coconut milk and a variety of vegetables, such as potatoes, carrots, fresh green beans, peas or zucchini. For protein, it is easy to add chunks of tofu or a hard-boiled egg. Eggs, pierced with a toothpick, are often added to curries in Indian cooking. Served over brown rice, this is a satisfying and healthful meal. If your vegetarian doesn't like brown rice, try serving half brown and half white rice for a lighter taste, or serve over couscous or quinoa.

Middle Eastern cultures offer falafel that can be served in pita with yogurt or hummus to eat with pita chips. Canned chickpeas are a cheap start and blended with a few spices, your chickpeas can be pureed for hummus or formed into patties for baked or fried falafel

Many Italian meals are vegetarian. Pesto is delicious and easy to make in the blender. A bunch of fresh basil, garlic, pine nuts, olive oil blended, with Parmesan and Romano cheese, and softened butter stirred in, takes less time to prepare than the pasta. What could be easier than cheese ravioli with marinara or minestrone or lentil soup? Lentils take very little time to cook and canned beans make minestrone laughably quick and cheap. Add a rind of hard cheese, such as Parmesan to make your bean soups memorable.

With a little more work, delicious fettuccine dishes such as Alfredo or with Gorgonzola sauce provide variety. A light

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